01-09-12 Monday

5, 3, 1 Protocol Second Cycle Week 7: (Week 3 of 2nd cycle)

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

Warm up: pike push-ups or handstand push-ups 3x5

Main Lift: Use the percentages below of your max

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:

-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps

OR

Metcon: 10 descending to 1 push-ups / 1 ascending to 10 pullups

-10 pull-ups / 1-push up
-9 pull-ups / 2-push ups
-8 pull-ups / 3-push ups
-7 pull-ups / 4-push ups
-6 pull-ups / 5-push ups
...etc. until 1-pull up, 10-push ups

Stretch: lat-stretch

-JD